13/03/2026
Did you know? You can't "catch up" on sleep if you're feeling deprived. Instead, aim for a consistent sleep schedule every day. If you're struggling, give the following routine a try:
✅Set a wind-down alarm (60 minutes before bed): Start dimming lights and put screens away.
✅Warm shower + comfy clothes: Help your body shift into "rest mode."
✅Light stretch (2-3 minutes): Neck rolls, shoulder rolls, and gentle back stretches—nothing intense.
✅Calm your mind (5 minutes): Try slow breathing (inhale 4, exhale 6) or a short meditation.
✅Caffeine + alcohol check: Avoid caffeine late in the day, and keep alcohol close to bedtime to a minimum if it affects your sleep.
✅Set up your sleep space: Cool room, dark room, quiet room—add a fan or white noise if helpful.
✅Same wake-up time tomorrow: Even if last night wasn't perfect—this is what helps reset your body clock.
